Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Rolled oats, sorted and rinsed | 160 g | Sweet · Heating |
 Red lentils, rinsed until clear | 185 g | Sweet, Astringent · Cooling |
 Sweet potato, peeled and cut into small cubes | 320 g | Sweet · Cooling |
 Fresh ginger, finely grated | 9 g | Pungent · Heating |
 Ghee, for finishing | 22 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 1100 ml (about 4 1/2 cups) hot water before starting Hemanta Oat Sweet Potato Dal; keep one small ladle in reserve in case the base tightens early.
- Cook the red lentils and sweet potato until both are soft. Maintain low heat for 19–21 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Stir in the oats and ginger and simmer until the bowl turns velvety. Maintain steady low heat for 20–22 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- For Hemanta Oat Sweet Potato Dal, inspect the main component at minute 17; rotate the pot and add 30–60 ml hot water only if the base is tightening before it is tender.
- Season the dense winter meal and melt ghee through the surface. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Hemanta Oat Sweet Potato Dal 4 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Hemanta Oat Sweet Potato Dal is composed for hemanta with seasonal texture, produce, and seasoning Vata: serve warm and keep enough moisture in the grains. Pitta: moderate pungency and avoid hard browning. Kapha: favor the vegetable portion and use only the stated fat.
USDA Nutrition Facts for Hemanta Oat Sweet Potato Dal
| Nutrient | Per 100g | Per Serving (1 serving (450g)) |
|---|---|---|
| Energy (Calories) | 97 kcal | 436 kcal |
| Protein | 3.9 g | 17.6 g |
| Total Carbohydrates | 16.2 g | 72.8 g |
| Dietary Fiber | 2.6 g | 11.5 g |
| Total Sugars | 0.8 g | 3.8 g |
| Total Fat | 2.0 g | 9.1 g |
| Calcium | 16.9 mg | 76.1 mg |
| Iron | 1.25 mg | 5.62 mg |
| Magnesium | 23.6 mg | 106.2 mg |
| Phosphorus | 75.2 mg | 338.5 mg |
| Potassium | 163 mg | 733 mg |
| Sodium | 100 mg | 449 mg |
| Zinc | 0.75 mg | 3.40 mg |
| Copper | 0.20 mg | 0.91 mg |
| Manganese | 0.22 mg | 1.01 mg |
| Selenium | 2.7 µg | 12.1 µg |
| Vitamin C | 0.6 mg | 2.8 mg |
| Vitamin A (RAE) | 136.6 µg | 614.8 µg |
| Vitamin E | 0.12 mg | 0.55 mg |
| Vitamin K | 0.6 µg | 2.7 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.48 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.16 mg |
| Niacin (Vitamin B3) | 0.36 mg | 1.60 mg |
| Vitamin B6 | 0.09 mg | 0.40 mg |
| Folate (DFE) | 25.8 µg | 116.2 µg |
| Choline | 6.2 mg | 27.9 mg |
